Vegetable Cheat Sheet A – K

Vegetable Cheat Sheet A – K

by | Jul 6, 2015 | Food, Food Preparation, Foods & Nutrition | 0 comments

Arugula (Rocket)
Season: Spring / Early Summer
Cooking: Raw / Saute
Tips: Great for salad and throwing into mixed dishes. Saute like kale. Mix into stuffings, quiches and more for baking.

Asparagus
Season: Late Spring / Early Summer
Cooking: Steam / Saute / Stir-fry / Grill / Bake / Raw
Tips: Must be fresh; don’t buy if the tips have gone mushy. Before cooking, snap off hard ends and discard. Steams quickly (about 5-8 minutes). Finished cooking when stalks turn bright green. Can serve as a hot veg or cold salad veg. Makes nice soup.

Beans, Green
Season: Summer / Early Autumn
Cooking: Steam / Saute / Stir-fry / Bake / Raw
Tips: Before cooking, trim ends and discard. Steams quickly (about 8 minutes). Finished cooking when tender. Can serve as a hot veg or cold salad veg.

Beets (Beetroot)
Season: Spring / Summer / Autumn / Winter
Cooking: Bake / Boil / Raw (grated)
Tips: Baking takes a bit longer but retains more nutrients and flavour. Finished cooking when sharp knife or skewer goes through easily (1-2 hours depending on size). Skin peels off easily after beets are cooked and cooled. Can serve as a hot veg or cold salad veg. Great with drizzled olive oil. Leaves are slightly bitter but can be prepared and eaten like kale (below).

Bell Peppers (Capsicum)
Season: Summer / Autumn
Cooking: Raw / Grill / Saute / Stir-fry
Tips: Great raw as a snack or in salads. Skin peels off easily after char-grilled and cooled. To keep fresh longer, store remaining cut pieces wrapped in paper towel in fridge drawer. Grilled or roasted bell peppers (capsicum) can be used to make sauces.

Broccoli
Season: Autumn / Winter / Early Spring
Cooking: Steam / Stir-fry / Raw
Tips: Cut into flowerets. Cooks quickly (about 5-8 minutes). Finished cooking when flowerets turn bright green and tender. Can serve as a hot veg or cold salad veg. Makes nice soup.

Brussel Sprouts
Season: Autumn / Winter
Cooking: Steam / Saute
Tips: Cut off ends and remove loose outer leaves. Make a little cross in the end to help cook evenly. Steams in about 5-10 minutes. Or steam for 1-2 minutes then saute to finish. Finished when tender.

Cabbage
Season: Late Summer / Autumn / Winter
Cooking: Steam / Raw
Tips: Remove outer leaves and hard core. Shred or grate cabbage finely for best results (food processor makes it easy). Steam with minimal water for about 5 minutes. Finished when just wilted. Can serve as a hot veg or cold salad veg (slaw).

Carrots
Season: Year-round
Cooking: Raw / Steam / Saute / Boil / Stir-fry / Bake / Slow-Cooker
Tips: Most convenient raw snack veg as doesn’t need cutting. Peeling skin off does not remove nutrients. Finished cooking when tender. Can serve as a hot veg or cold salad veg.

Cauliflower
Season: Late Summer / Autumn / Winter
Cooking: Steam / Bake / Raw
Tips: Cut into flowerets. Steams in about 10 minutes. Finished cooking when flowerets are tender. Makes nice soup, or mashed as an alternative to mashed potato.

Celery
Season: Late Summer / Autumn / Winter
Cooking: Raw / Slow-Cooker
Tips: Convenient raw veg snack; nice with nut butter or homemade dip. Breaks down nicely in slow-cooked meals. Leaves and top of stalks can be used in making stocks, broths and soups.

Corn
Season: Summer / Early Autumn
Cooking: Steam / Bake / Grill
Tips: Remove husks (shuck) before steaming. Steam covered in small amount of water for about 5-10 minutes until just tender. When baking, corn is finished when green husks turn straw colour. Cold cooked corn works well as a salad ingredient or as a snack.

Eggplant
Season: Summer/ Early Autumn
Cooking: Grill / Saute / Bake
Tips: Easiest cooking method is to slice lengthwise or into rounds, put under grill until hot, rub on butter, then grill until golden (one or both sides). Eggplant slices make nice layers in veggie stacks, or used to pile meat and veg on as an alternative to bread.

Kale
Season: Autumn / Winter
Cooking: Steam / Raw (in shakes/juice)
Tips: Remove stems and tear leaves off ribs. Steam with minimal water for about 8 minutes until wilted. Then squeeze out liquid in a strainer before serving. Can be used raw in green shakes or veggie juices.

The rest of the veggie alphabet is at Vegetable Cheat Sheet L-Z…

Happy Cooking!

References:

– Simply in Season Website: http://simplyinseason.org/season/guide/
– Nourishing Traditions; Sally Fallon. Washington DC: New Trends Publishing, 1999.

Vegetable Cheat Sheet A – K – July 6th 2015



Related Posts

How Beer and Coffee Affect Your Blood Quality

Brad and Maz show what effect beer and coffee instantly have on your blood. If you’re a beer and coffee fan, perhaps you shouldn’t watch this…

Read More

Why Breakfast Cereal Ruins Your Day…AND Your Health

Breakfast cereals provide little to no nutrition, are extremely indigestible, and this is what we attempt to fuel our bodies with first thing in the morning.

Read More

Vegetable Cheat Sheet L – Z

Common vegetables from L to Z!

Read More

How Milk Became So Dangerous

The conflicting information is driving us all mad!! On the one hand we hear: Milk Does a Body Good!. It’s essential for calcium requirements, Vitamin D, strong bones and healthy children. On the other hand we hear: Milk causes mucus. It leads to lactose intolerance and ear infections. It’s too fatty. It contains Bovine Growth Hormone. Our societal response to this confusion is low-fat milk, skim milk, no-fat milk, soy milk, rice milk, almond milk, oat milk, organic milk, BGH-free milk, no milk. Just more confusion. So what’s gone wrong and where do we go from here?

Read More

I Dream of Organic Food in Greece!

After reading this, I’d hope you feel the same! As a an advocate of all things Primal, eating organic food is by far my favourite tenet I preach to people. Bex, Kaiya and I traveled through Greece for a month June 2014 and Couchsurfed for several days with a lady Natalia Merekoulia who co-managed an Organic Co-op called ‘ΣtoA’ (translates: ‘Store’) in Napflion, southwest of Athens.

Read More

What We Can Learn From The Mediterranean Diet

We’ve all heard about how healthy the Mediterranean Diet is, but besides lots of fish and olive oil, what actually makes it so healthy? Spending the last month in Greece, we found ourselves in real food heaven and discovered some of the real secrets behind this primal diet.

Read More

Are the Japanese the Healthiest People in the World?

According to the WHO stats, the Japanese are some of the longest living people in the world. But a long life doesn’t necessarily mean a healthy one. Personally, we would rather add life to our years than years to our life, so we like to study healthy people and copy what they do. Here’s what we found when we lived in and visited Japan and analysed their diet and lifestyle…

Read More

The Only Way to Eat Gluten-Free In Japan

Gluten-free in Japan? Good luck. Trying to avoid gluten in Japan is like trying to avoid glitter at Mardi Gras. It goes completely undetected until you get home and find glitter hiding in your hair and the folds of your clothes. Well, you can’t even imagine all the places that gluten hides in Japanese food…

Read More

Kombucha: Everyone is Doing It, Should You?

What is this weirdly-named drink that everyone is into lately? Kombucha, pronouced COMB-BOO-CHA, is the hottest drink in the health food shops and many people are even making it at home. But what actually is it and is it really that good for you?

Read More

Primal Easter Recipe Guide & some fun activities

from our family to yours, here’s a primal guide to having a healthy Easter. No sugar-crashes, indigestion, or tantrums. Just yummy food, healthy treats, and new traditions.

Read More

15-Minute Primal Gourmet Bacon-Wrapped Chicken & Vegetables

I’m a firm believer that in order to have healthy and delicious meals, you don’t need fancy recipes, special ingredients or a lot of time. All you need are quality real foods and a few tricks in the kitchen for making amazing food in little time. Here’s a perfect example: a gourmet looking and tasting dish using only basic ingredients, barely any cooking skills, and as little as 15 minutes. Let’s do it!

Read More

17 Primal & Portable Protein Snacks

Healthy protein snacks keep your energy and metabolism thriving all day long (no mid-afternoon slump!), help you avoid cravings, and ensure that you’re never left hungry when there’s only junk food options around. Forget expensive and fake packaged protein bars, and get primal with these 17 real-food portable protein snacks (they are all naturally gluten-free, too!).

Read More

Blog Categories

Primal 6 Smartphone App

Primal 6

Ketosis, Ketosis and Keto OS!

Ketosis in 30min!

Offers from the CHEK Community

Tribe - Facebook

Primal Holistic Health

Primal Holistic Health

2 weeks 10 hours ago

PREVENT THE DECEMBER BODY BLOWOUT 😋 Need some holiday tips to prevent your body blowing out and un-doing months of work? Heres a blog my

1
View on Facebook
Share
Primal Holistic Health

Primal Holistic Health

3 weeks 2 days ago

KNEE PAIN? This is an example of a daily session with a client coming to see me to reduce/eliminate physical knee pain. I’ve been working

1
1
View on Facebook
Share

Tribe - Instagram

Error: Unsupported get request. Object with ID '17841453071564519' does not exist, cannot be loaded due to missing permissions, or does not support this operation. Please read the Graph API documentation at https://developers.facebook.com/docs/graph-api